CrossFit Montgomery – CF
Warm-up
3 Rounds
300m Run, increase intensity each round
12 “Squat Reps”*
:30 Handstand Hold practice
*R1: Air Squats
R2: PVC OHS
R3: Empty Bar OHS
Strength/Skill
Overhead Squat (3 x 7)
Build to a heavy set of 7 and repeat same weight 3 times
Conditioning
Metcon (AMRAP – Reps)
AMRAP 5 Minutes
30 Shoulder to Overhead (135/95lbs)
30 Hang Squat Cleans (135/95lbs)